I'm going to do something a little unorthodox to my standard protocol. I'm posting this week's workouts all up front so that you can be smart with any extra work you are doing.

Monday:
5 rounds for time of: 15 Kettlebell Swings, 2/1.5 pood 15 Push Up (Deficit)s, hands on 25-lb. plates Run, 400 m

Tuesday:
For time: Walking Lunge, 100 ft 21 Pull-ups 21 AbMat Sit-ups Walking Lunge, 100 ft 18 Pull-ups 18 AbMat Sit-ups Walking Lunge, 100 ft 15 Pull-ups 15 AbMat Sit-ups Walking Lunge, 100 ft 12 Pull-ups 12 AbMat Sit-ups Walking Lunge, 100 ft 9 Pull-ups 9 AbMat Sit-ups Walking Lunge, 100 ft 6 Pull-ups 6 AbMat Sit-ups

Wednesday:
"Elizabeth"
21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

Thursday:
"Randy"
For time: 75 Power Snatches, 75/55 lbs

Friday:
"Tommy V"
For time: 21 Thrusters, 115 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115 lbs 6 Rope Climbs, 15 ft

10 reps

Teams of 2 for time:

400m Run w/partner

60 Push ups 

400m 

60 KB swings

400m 

60 Pull ups

400m

60 Wall Balls

400m

60 Box Jumps

*Must alternate every 10 reps

Post results to Beyond the Whiteboard.

She was a great box.  She served us well in the beginning, but it's time to move on to bigger and better.  We'll miss you.  

"Nasty Girls"

3 rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Post results to Beyond the Whiteboard.

The Original "Nasty Girls"

"Diane"

21, 15, 9 reps for time:

Deadlift
Handstand Push ups

Post results to Beyond the Whiteboard.

Mobilizing with Coach.

"Senior"

Establish a 1 rep max Overhead Squat

Then:

3 Rounds for time:

5 Muscle-ups

10 Squat Cleans 

20 Box jumps 

Post results to Beyond the Whiteboard.

"Senior"

"The Duke"

Skill set:  

3 rounds of:

10 Alternating KB Snatch

10 GHD Sit-ups

Then:

For time:

100 Double-unders

50 Kettle bell swings 

25 Thrusters 

Post results to Beyond the Whiteboard.

"The Duke"

"Snatching Cindy"

Establish a 1 rep max Bench Press

Then:

6 Rounds for time:

3 Snatches 

2 Rounds of Cindy

1 Rope Climb 15 feet

Post results to Beyond the Whiteboard.

"Little do you know how badly I'm going to destroy this wod."

Free Saturday

Come in and bring a friend and experience our community.  Today is about team work and bonding.  We'll come up with something fun and exciting for everyone to do together.

Instead of eating these today come workout.  It's beach season, it's beach season!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post results to Beyond the Whiteboard.

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Twelve

12 min EMOM:

2 reps Hang Squat Clean (Use a weight you can do 5 reps with)

Post results to Beyond the Whiteboard.

How to do hang clean with Sage Burgener.

Resting 400

3 rounds of:

5-10 strict pull ups
10 ghd sit ups

Then:

for time:

400m run
100 du’s
400m run
80 abmat situps
400m run
60 walking lunges
400m run
40 pull-ups
400m run
20 Clean & Jerks 95/65
400m run

Post results to Beyond the Whiteboard.

Coach Greg Glassman explains the Glute-Ham Sit-up.

Push Jerk and then...

Push Jerk EMOM:

0-3:00: 4 reps @75%1RM

3:00-6:00: 3 reps @80%1RM

6:00-9:00: 2 reps @85%1RM

9:00-12:00: 1 rep @90%1RM

then with a Continuous Clock:

21-15-9 reps

Deadlift (225/155#, wt to get 20 UB)
Boxjumps (24/20″)
HSPUs

Post results to Beyond the Whiteboard.

CrossFit Exercise Demos: Push Jerk w/ Sage Burgener.  Narrated by Coach Burgener.

"Cop a squiznot"

Strength:

Front Squats

10 x 3 reps

then:

15 min AMRAP:

200m Run

15 reps Bar Facing Burpees

10 reps Overhead Squats (Use a weight you can do 15-20 reps unbroken)

Post results to Beyond the Whiteboard.

Nicole of Crossfit fame, overhead squatting her bodyweight (150lbs) 15 times. 

Gym closed today for fundraiser

Meet at CrossFit MURRIETA Just before 9 AM to participate in a fundraiser for a family in need. This will be our Gym's work out for the day. 

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Post results to Beyond the Whiteboard.

Kevin Montoya 18:20, Heather Bergeron 19:23, Michael Giardina 19:54, 
Kim Malz 29:16 (95lbs).

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.